01-09-26

Just a Bar – 3′ AMRAP
1 – 2 – 3 – 4 – 5 – 6…..
Hang Cleans
Strict Press
Front Squats

23′ AMRAP – Team of 2-3
100 CG Bench Press
50 Calories Row or Ski
20 Burpees

01-08-26

25′ AMRAP
10 Deadlifts (75-100% BW)
400m Run
Rest Exactly 1:00

01-07-26

Front Squats
15′ to Work to Heavy 5 Rep
*3 Second Pause 1st Rep of Every Set

15′ AMRAP
25 Abmat Situps
20 Weighted Lunges
15 Knees to Chest
5 Strict Pullups

01-06-25

Strength: 3 Rounds
20 Alt DB Curl & Press
20 Alt DB Bent Over Row
5 Front Squats
15 Bent Over Flys
15 High Pulls

2026 Test #2 – 12′ AMRAP
4 Deadlifts
5 Hang Cleans
6 Bar Over Burpees
200m Run

01-05-26

Strict Press to Push Press
5 … 1
4 … 2
3 … 3
2 … 4
1 … 5

2026 Test #1
3000/2700m Row or Ski for Time

01-02-26

Warm Up WOD:
4′ AMRAP
10 American KB Swings
5 Goblet Squats
:30 Plank

18′ AMRAP
1000/900m Row or Ski
50 Walking Lunges
50 Abmat Situps
500/450m Row or Ski
with remaining time, AMRAP of:
20 Walking Lunges
20 Abmat Situps

01-01-26

Warm Up WOD:
Bring Sally Up

20′ AMRAP – Team of 3
10 Calories
15 Lateral Box Step Overs
1 Lap Farmers Carry
5 Double Push Up Burpees

12-31-25

30′ AMRAP – Team of 3
2025m Row or Ski
200 Bench Press
50 Front Squats

12-30-25

Push Press
10 – 8 – 6 – 4 – 3 – 3

10′ CAP
10 Power Cleans (@ push press #)
10 Burpees Over Bar
9-9, 8-8, 7-7, 6-6, 5-5, 4-4, 3-3, 2-2, 1-1

12-29-25

Front or Back Squats
20′ to Find Heavy 6 Rep
*1st 3 Reps of Each Set = 2-3 Second Pause at Bottom

15′ AMRAP
10 Toes to Bar / 20 Knees Above 90
10 Weighted Walking Lunges (1/3 Squat in 1 DB)
200m Run